Have you ever considered getting into meditation? Or maybe you are already doing it? According to scientific literature, this ancient practice has been shown to be effective in reducing anxiety and depressive symptoms in many people.
This is why in this article you will find several exercises for meditating at home, Easy to apply but requires practice and persistence. These are varied exercises, many of which can be combined and intertwined. Before, however, we summarize the basic premises that you need to know about meditation.
Meditation: 6 previous steps
Meditation is, at the same time as a philosophy of life, a thousand-year-old practice which encompasses a series of techniques and exercises aimed at training the mind so that one can eventually recognize the content of the mind itself without identifying with it.
It is widely used to reduce anxiety and stress and to improve the quality of life of people, many of whom claim to feel happier, more at peace and in harmony, after meditation.
According to studies conducted by the American Center Johns Hopkins Medicine, practicing meditation for 30 minutes a day is enough to reduce symptoms such as anxiety and depression in a way.
Before you start to practice meditation, it is advisable to follow a series of basic premises, or steps, which you must follow in order, and which will help you to make the practice very profitable.. Therefore, we offer the following, from coach and writer Miriam Subirana, which we can find in her book “Mental Serenity” (Obelisk, 2011):
- Choose a quiet and pleasant place to do it, with soft lighting and soft music.
- He sits in his sleep, his back straight and free from tension; breathe deeply with your arms relaxed.
- Pick a point in your field of vision and leave your gaze there; let the distractions go.
- Start observing your thoughts without judging or holding them back.
- Create positive thoughts and images; visualize them for a few minutes.
- Close your eyes for a few moments and let the silence envelop you.
Now yes, you can start to practice meditation through exercises to meditate at home you will see here.
7 exercises to easily meditate at home
The 7 exercises we offer are as follows:
1. Exercise focused on breathing
The first of the exercises to be meditated on at home is a very basic one focused on the work of breathingAs this is a key part of this practice. It is normal that if we have never meditated, it is initially difficult for us to control our breathing and to concentrate for so long.
So the first step is to focus on the breath and try to forget about the other distracting elements in the environment. When thoughts arise in your mind, don’t get carried away by them, just let them flow without stopping to pay attention to your breathing.
2. Objective observation exercise
Another of the home meditation exercises, which can be gradually added to the previous one, is one in which the observation of thoughts is practiced objectively. It’s about sitting down with your shoulders and arms relaxed (as we saw in one of the steps in the introduction), and letting your thoughts flow in silence.
At first, it will be normal to have a multitude of thoughts; you have to focus on observing them, without intervening, without recreating yourself in them, without judging them. We will be spectators, and we will have to work so that, little by little, they pass and that we do not accompany them.
One tip that can help you become more aware of your thoughts without judging them is: imagine your mind is a flowing river and every thought is a trunk; you have to visualize how the trunks are going, without climbing any of them or trying to stop them.
3. Exercise to create positive thoughts
The next of the home exercises, like the previous one, can be added to the initial breathing exercises. It is all about creating positive thoughts and images while we practice meditation (Close your eyes and pay attention to our breathing).
Images can last for a few minutes in our mind (although time can also be worked on and magnified, as can the precision of images). The purpose of this exercise is twofold; on the one hand, to relax the mind, and on the other hand, to foster in us a more positive and serene attitude towards life and towards ourselves.
4. Countdown exercise
Another recommended exercise is the “countdown”; its objective is to improve concentration, by inhibiting distracting stimuli. The exercise involves getting into a relaxed position with our eyes closed and slowly counting down.
It can be done whispering or mentally. We can start from large numbers (for example the hundred), and return to zero.
5. Body scan exercises
Another of the widely known home meditation exercises is the “Body Scan”. It’s about mentally reviewing the different areas of our body, Focus our attention on the sensations that each of us produces.
Like the rest of the exercises, we are going to put it into practice by first placing ourselves in a comfortable and relaxed position. We will first relax the whole body, then we will leave the mind blank.
Little by little, we will focus our attention on each part of our body. (Usually performed by muscle groups). It is an exercise to connect with the body, to observe oneself without judging it, by accepting the information and the sensations that it provides us. Usually what is done is to start with the toes and work your way up (up to the head).
6. Exercise with movement
So far we have talked about exercises for meditating at home where movement does not appear; this includes it. The ideal, of course, would be to do it in a place where nature predominates. (For example the countryside or the beach), although at home we can do it quietly if we have a garden, a terrace or a larger or smaller house.
It consists of taking conscious walks, while we focus our attention on the sensations of our body, on the Sun, the sound of nature itself, the emotions that all this generates, etc.
7. Exercise the fabric
Finally, the last of the home meditation exercises that we offer you is a static meditation, which alludes to the metaphor of “the mind as a web”. We’ll start by closing our eyes and focusing on our breathing.
We will imagine that our mind is a blank canvas, and that we mentally launch onto this canvas, each of the thoughts and images that appear in our mind. We don’t need to do it with everyone, but with those we choose.
This exercise includes a little reflection on why one or the other thought arose., What use can it have, what sensations it provokes in us, etc. Finally, we can imagine that the painted canvas moves, has life, we can even project ourselves on it and analyze it from the inside (or from the outside).
- Gen, L. (1995). Calm your mind. Snow Lion publications. Book on Buddhist methods for the development of point concentrations.
- Lutz and. at; Slag, HA; Dunne, JD; Davidson, RJ. (2008). Regulation and monitoring of attention in meditation. Trends in Cognitive Science 12 (4): 163-9.
- Subirana, M. (2011). Mental serenity. Obelisk Editions.